Physical Activity While sitting – Preventing Chronic Disease

Physical activity while sitting…. Make it a habit.

Given the CDC release of yet another study concluding the omnipotent role of physical activity in our lives, a brief list for the desk bound. Physical activity does not have to be in a gym.Even when confined to the deadly potential of sitting, physical activity while sitting is a habit to nurture.

A significant portion of deaths was attributed to inadequate levels of physical activity. Increasing adults’ physical activity levels to meet current guidelines is likely one way to reduce the risk of premature death in the United States”

Yes, sitting is the new smoking. Sitting is a reality of our computer dependant lives, so let’s evolve to:

Walk hourly, as much as possible

Get physical activity while sitting

One of the more profound experiences of my life was about 10 years ago sitting in a hospital room wth my uncle, as he was in a coma. He stroked out during angioplasty, unblocking the arteries of the heart, and lay in a coma for many months afterwards. My uncle, albeit a brilliant man in many ways, a Queen’s Counsel, he thought our beliefs in a healthy diet and exercise were “rubbish”.While he was in the coma, physical therapists came around every hour to work his muscles for him – not just to stop bed rash, but to work his muscles to pump. It is just that important.

Current stats show us most North Americans are are sitting an average of 13 hours a day and sleeping an average of 8 hours resulting in a sedentary lifestyle of around 21 hours a day……..

Do you have a desk job, spend a great deal of time driving, in front of the television, computer, dining table…….Experts say, for those with a desk job,we should start standing up at work for at least two hours a day — and work our way toward four.

One of the best investments I ever made was my work station bike. I can peddle away while I am working. There is a wide variety of work station exerciseequipment. Check around for the best deals. Certainly a great investment in your health, energy, focusand productivity! A great investment for employers, work stations get employees happy, healthy & productive (oxygenating the brain), and very appreciative.

Another great investment is a heart monitor or a wearable device that monitors activity and heart rate at a minimum. Please don’t believe the calories burned in most of the devices out there. Again, we want to elevate heart rate from movement and using that precious muscle mass.

A few ideas for physical activity while sitting:

Tennis ball squeeze – raise your arm in the air and squeeze, Squeeze between the knees….

Feet on the ground: step in place push hard into the floor

Pump arms, pump legs, torso twist…..

Great time to do Kegel exercises– improve urinary control & your sex life. 50-100 reps

“No turkey neck” exercises – counteract always having head down to computer

Stretch the neckgently, carefully, release stress and deep breathe

Get up and walk at least 3 minutes per hour

Drink water so vital to your health and make you go to the bathroom more often

I keep a Pilates wheel at my desk

Isometric contractions – push against a static force, such as the floor and breathe deep. Push hands against each other Not recommended for those with high blood pressure.

Many telephone calls can be done while standing

Pilates wheel/circle

There is an endless list here.

And while watching television?

Don’t just watch DWTS, Dance with the stars. Don’t just lay down on the sofa, do leg lifts, bridges…..core work……. Choose your fav TV show – and make that an exercise time, even from your sofa.

Life combo: Our heart speeds ⇒ raising heart rate to pump extra food and oxygen to those beautiful muscles. Breathing speeds up to get more oxygen and to get rid of more carbon dioxide.The more muscles we work together, the better the physical activity.

Aerobic exercise to increase blood flow to the brain. Aerobic exercise can raise our cardiovascular function and, thereby, also increase blood flow to the brain. Further, it is very helpful for oxygenating the body, which will improve the health of brain cells and tissue connections

And a BTW here, if you think you have “no energy”, “no time”, “no strength”, “too sore” for any of these – chances are very high that you are not getting enough physical activity. The more you do it, the more you want it. Physical activity while sitting can be invigorating, the more you do it the more you want it, the more physical activity you will crave.

Rest Is Rust, Motion is Lotion!

Physical Activity while sitting at the office? – Ask us – let us get your employees happy, healthy & productive.

Delete Brain Fog …..Optimize Employee Engagement

Brain fog has a powerful hand in employee productivity

Brain fog can best be described as mental confusion – we just can’t focus, harness enough mental energy to push through and accomplish what we need to get done. We make comments of having a senior moment, that very tacky expression a “brain fart”, we’re stressed….yes as common as it is…..it doesn’t make it right. Besides being very frustrating, it can be another symptom of a state of oxidative stress and inflammation in the body.

When we dissect our concerns over employee productivity and employee engagement………..brain fog.

Brain fog is yet another symptom of oxidative stress. Oxidative stress underlies all of our chronic diseases and major health concerns in our world, including heart disease,neurodegenerative disease,diabetes, metabolic syndrome, depression, Alzheimer’s, anxiety……..and yes, oxidative stress is a major cause of cancer.

The trouble with many health programs is the emphasis on the superficial, the exterior – what we all immediately see. Yes, this is what many companies ask for in a employee wellness program. However, it is our job as employee health providers to take a look at each unique company, the dynamics, the individual employees, assess the situation, and come up with wellness program that addresses oxidative stressors. So not only are we minimizing brain fog, we are minimizing those components of oxidative stress that cause serious illnesses.

We have an endless list of oxidative stressors, which eventually can lead to chronic inflammation. The frustrating part – many people follow regiments which they believe to be healthy, however, the truth is they are creating more oxidative stress to the body, causing cellular damage. A few examples:

Diet: When focusing on a typical weight loss diet, unfortunately for a number of reasons we could be creating more oxidative stress on the body. Sure, we all get excited over weight loss, but there could be much better ways. Choosing the right foods is extremely important to fight brain fog and protect our cellular health

Exercise and physical activity: Just as with diet, the wrong exercise, or thinking sporadic exercise is physical activity, can be damaging

Chemical exposures: we need to look at the daily bombardment of chemical offenders

Poor sleep: I don’t just mean hours of sleep – its quality sleep that is truly restorative

The hypothalamus in the center of our brain is the body’s thermostat so to speak for a number of reasons. There are numerous ongoing studies looking at the intricacies of hypothalamic function in the presence of oxidative stress. The mitochondria of our cells need to harmonize with the hypothalamus and this metabolic dynamic duo is crippled, interfering with hormones and neurotransmitters production and regulation.

Multitasking vs. Time Management: Any new habits, lifestyle modifications, change, are close to useless to introduce if not providing a phase in process. Again, nobody is looking for another miserable task in their life and very few of us have time to burn. Just providing a list of “Do”s and “Don’ts” or “should”s and “should not”s is a job less than half done. Everybody is stressed multitasking work, family and a number of other pressing “To Do”s.

In order to build a cohesive, workplace environment, we need our team members to be physically, mentally and energetically optimized. We need to build their mental muscle.

Our challenge here – there is no test for brain fog, other than questionnaires, its not like we have a definitive blood test to say “You have brain fog!”. However, what we can do is work on the bigger picture, the oxidative stress.

At Best in Corporate Health, measuring for oxidative stress we consider to be a critical focal point of all of our corporate health programs. From lunch n learns, our live interactive webinars right up to speaking and retreats, getting control of oxidative stress is paramount. Oxidative stressors are cumulative, and our exposures are from known, identifiable sources, but there are many we are unaware of. Therefore, our approach must be to faithfully eradicate the ones we can. From brain fog to chronic disease, let’s dig deeper!

The supplement like a flu shot against oxidative stress…..

Why are we not controlling chronic illness? We must control the wildfire of inflammation and lower oxidative stress. We know oxidative stress is at the root of chronic illness such as cancer, heart disease, depression, arthritis, stroke, diabetes. Inflammation ages us and leaves us susceptible to disease….We take a flu shot to prevent the flu – one simple supplement to lower your oxidative stress by as much as 40%. 7 patents, 24 peer reviewed studies on pubmed, accolades from American Heart Association, Mayo Clinic, National Institute on Aging….Washington State: “may well become the most extraordinary therapeutic and most extraordinary preventative breakthrough in the history of medicine.”

Corporate Health Programs – What an Incredible Way to Make the World A Healthier Happier Place…..so we make them affordable to EVERYONE……

Addressing Men’s Health Issues in Employee Wellness Programs

The Men’s Health Network states that men die at higher rates than women from the top 10 causes of death:

heart disease

cancer

stroke

chronic obstructive pulmonary disease

accidents

pneumonia and influenza

diabetes

suicide

kidney disease

chronic liver disease and cirrhosis.

According to the Men’s Health Network, there is a steady deterioration of the health of American men attributable to:

a lack of awareness

weak health education

unhealthy work and personal lifestyles

According to the CDC, women are 33% more likely than men to seek medical help, although the gap narrows over 50 years of age.

and then there is my favourite line of all I say with the utmost love and affection……

Men are more likely to ask for directions than they are to ask for medical help….

Men’s Health Network study: Men take mediocre care of their health. Almost 70% of men surveyed considered it easier to keep their cars in good condition than care for their personal health. More than 40% of men indicated they would rather resolve issues with their car than address issues associated with their health

“Men care more about their cars than their bodies.”

There is always good news.

Employee wellness programs are a wonderful opportunity to address these issues,

Putting the FIT into Fitness Best In Corporate Health Employee wellness programs

specifically for men. Our duty in a program is to figure out the “fit” in fitness -information is useless unless it is tried, honed and integrated.

Every one of these health issues can be prevented or minimized with regular exercise & physical activity. I specify exercise AND physical activity. Unfortunately, many men tend to be “weekend warriors” – good exercise on the weekend, or playing a sport once or twice a week, but then are sedentary for the remainder of the week.

Exercise and regular daily physical activity are both necessary for the prevention of disease.

Being a weekend warrior carries a higher risk of deep vein thrombosis (DVT). DVT is a type of blood clot that occurs deep within a vein and if breaks loose it can travel to the lungs or brain, causing a potentially fatal pulmonary embolism or stroke. Here is a shocking example: Professionals athletes, including tennis super star Serena Williams and Miami Heat Chris Bosh suffer with DVT. We all think – athletes get incredible exercise! The issue is professional athletes spend a great deal of time being sedentary…on airplanes travelling between gigs. It has been referred to as “Economy Class Syndrome.”

There will be a series of articles – each one going far more in depth on each of these top ten causes of death. Here I would just briefly like to discuss the pivotal role of exercise in prevention and recovery + I would like to mention one other men’s health crisis largely attributable to the deconditioned state…..

Lower back pain:

Back pain is the leading cause of disability worldwide and missing work

Back pain must be checked out as it can be a symptom of more serious diseases including certain cancers, kidney disease……..please do not assume the pain is musculoskeletal.

Exercise helps to correct posture, stretch tight muscles and strengthens the core…..and is a great way to get rid of a beer belly!

Lack of exercise can cause or worsen back pain because of increased stiffness and weakened muscles. Exercise also nourishes the spinal discs, soft tissues and ligaments of the back.

Muscle tone and core strength support the back and keep prevent or dramatically reduce pain. If back pain already exists, consult with a health care professional for guidance.

According to the American Academy of Orthopaedic Surgeons the most common reasons for back pain are:

Sedentary lifestyle

poor posture

overweight

Lifting…..greater risk of injury in the deconditioned

smoking

stress

stress related muscle tightness

Even a 15 minute walk can relieve stress related muscle tightness while also encouraging restorative breathing.

Men’s Health Alert: A Beer Belly places more stress on the back than pregnancy

Heart Disease:

American Heart Association states that more than one in three adult men have some form of cardiovascular disease.

Blood pressure: Maintaining blood pressure in a healthy range is key to the prevention of 7 of these top ten causes of death.

And…..if you had high blood pressure and you are on medication for high blood pressure and it has successfully lowered your blood pressure…..you do not get a get out of jail for free card. Hypertension is still a concern.

Regular exercise and physical activity are the very best way to prevent high blood pressure, or keep it in a healthy range. This means regularly de-sedentizing every day. Even with a desk job – this is critical to controlling blood pressure.

Those with high blood pressure need to abide by certain guidelines for strength training. Again, always better to work with a medical fitness professional. All aspects of exercise are necessary for controlling blood pressure….Cardio respiratory, strength, stretching, and more meditative forms of exercise, far too often forgotten, are very beneficial.

And gentlemen…..next article I promise as it is just that important……erectile dysfunction.

Men’s health Alert: ED is a beacon of attention for heart disease.

Exercise is vital for keeping strong erections, strong heart health.

Cancer: A MedLine survey teaches us that solid evidence points to the possibility that hypertension is actually a significant risk factor for cancer. At least seven prospective studies have demonstrated clearly that hypertension is a risk factor. We rarely see high blood pressure listed as a risk factor for cancer.

Exercise is associated with lowering the risk of most cancers by as much as 40%. The power of exercise is cancer prevention and cancer recovery is multi faceted. But again, where cancer already exists, I strongly advise people work with a fitness professional specifically trained in cancer exercise training.

Stroke:

American Heart Association:

• Exercise should be prescribed for stroke survivors.

•Exercise prescriptions could significantly reduce disability and the risk of recurrent stroke in survivors who also may face other barriers such as fatigue and depression.

Causes of stroke are deeply related to many of the other issues discussed here such as heart disease and diabetes.

Chronic Obstructive Pulmonary Disease (COPD):

According to the COPD foundation Exercise, especially aerobic exercise, can Improve circulation and help the body better use oxygen, minimize COPD symptoms and build energy levels to do more activities without exhaustion or a shortness of breath.

Pneumonia and Influenza:

Men’s Health Alert:

Influenza and pneumococcal infection are two leading health risks for men. Men are 25 percent more likely to die from these diseases than women, according to the American Lung Association.

The American Lung Association also states that exercise is vital to a healthy lifestyle in the prevention of respiratory illnesses.

Exercise is key in strengthening immune function and circulation, both very important in the prevention of colds, flu and respiratory illnesses.

Diabetes:

“The American Diabetes Association (ADA) celebrates today’s “modern man” as someone who is more aware of his blood sugar health. The ADA recommends that men “get out, get active, and get informed.” The best way to control your diabetes is to eat healthy and exercise.”

Both cardio respiratory and strength training are very important in diabetes prevention and management. Its our beautiful muscles that transport glucose from our bloodstream to the muscles needing less insulin. Muscles are like a pump, pushing glucose into muscle where it can be used as fuel instead of circulating in high levels in the blood. MUSCLES….not just cause they are so pretty!

Suicide:

The National Institute of Mental Health (NIMH) estimate that at least 6 million men suffer from depressive disorders, including suicidal thoughts, annually….a men’s health crisis.

Men’s health Alert:

According to the Centers for Disease Control and Prevention (CDC), men have higher rates of alcohol-related deaths and hospitalizations than women do. Men binge drink twice as much as women.

According to the American Psychological Association men are far less likely than women to seek help not only for all mental-health problems, but depression in particular.

According to a number of our respected health organizations exercise is greatly beneficial to those suffering from mood disturbances, anxiety, stress, depression for a number of reasons including feel-good brain chemicals – neurotransmitters, endorphins and endocannabinoids.

Kidney Disease:

According to the National kidney Foundation:

High blood pressure and diabetes are the 2 leading causes of kidney disease, so we can refer back to the stellar respect exercise earns in control and prevention of diabetes and blood pressure.

Men with kidney disease are more likely than women to go into kidney failure

Every year, kidney disease kills more people than breast or prostate cancer.

Men’s Health Alert: Renal Cell Carcinoma (kidney cancer) is twice as common in men

Fatty Liver Cirrhosis of the Liver.

Liver Disease: A February 2016 study out of the University of Missouri Medical school found that cardio respiratory exercise may protect the liver from against alcohol-related inflammation and injury. The CDC states alcohol use is responsible for more than 80,000 deaths in the United States each year. Exercise protects the liver by management/prevention of obesity, diabesity, cirrhoses of the liver from fat and alcohol. For those with liver disease, depression can be an added burden, and exercise is recommended here as well. A study out of the University of Haifa, Israel showed resistance training to be very successful for liver health. Results showed that resistance training led to a decrease in liver fat as detected by ultrasound testing.

Oxidative stress: My point of passion in all areas of health education.. oxidative stress. Suffice it to say here that oxidative stress is thought to be at the root cause of most of our chronic illnesses, physiological and psychological. The right exercise is vital for reduction of inflammation and oxidative stress.

Cost of Smoking employees to a company. Micah Berman study 2013

Smoking & Alcohol: We all know smoking and alcohol are hazardous to our health. Here, let’s acknowledge that exercise and regular physical activity are fabulous partners in quit smoking programs and those to reduce alcohol consumption.

As extensive as this article seems, its really not even a warm up as we call it in the fitness world.

Never try and exclusively treat yourself with exercise – but always consider how exercise is a cherished partner in wellness – prevention, recovery and management.

There is much we know about exercise for prevention and recovery from disease, and even more we don’t know yet. And I will always add this proviso…if ever there is presence of disease from metabolic syndrome, cancer, liver disease…….I urge people to seek the guidance of a medical fitness specialist. There are specific guidelines that must be respected, certain forms of exercise are more successful with specific issues, and of course exercise programs much be approved by the patient’s health care professionals.

So men, even if you think you don’t have the time for exercise, or having a “6 pack” is not important to you, its not about that. Yes, the beautiful outer facade of our bodies is a brilliant reward for exercise. But exercise is healing and repairing the damage we do to our bodies every day. The real magic of exercise is in the cell.

A few misconceptions to clear up:

Exercise does NOT have to be in a gym

Exercise & physical activity are different, one does not excuse the other

Many people who exercise daily are still sedentary according to our circulation

A desk job does not necessitate being sedentary

The is a process of eating, exercise and lifestyle habits that fits in with every schedule

A real employee wellness program is sculpted around each person, and their own unique demands. Specific needs and risks of men’s health and women’s health need to be addressed.